Challenge Update: Don’t forget there is a meeting on Tuesday at 7:30pm if you have any questions or concerns about the challenge.
Your weekly scoresheets are on the front desk, if you don’t already have them. There are spots for Sleep, Hydration, Meditation/Reflection, Exercise and the Physical Challenge. You sleep should be somewhere between 7-8 hours a night. More if you can. If you normally sleep 7 hours, try for an extra half hour.
Hydration will be half of your body weight in ounces.
Meditation/Reflection is 10 minutes of silence to focus on your breathing, 10 minutes to draw or color, or whatever you can do for yourself for 10 minutes – without technology(meditation apps are allowed) or other people.

Exercise – 30 minutes of physical activity.
Physical Challenge changes weekly so pay attention to your scorecards. This week is max meters on the rower. If you row in warmups and WOD’s that will count.
Remember that this is a challenge and not an inconvenience. You are changing things up for the better.
THIS IS GOING TO BE SO MUCH FUN! I did that in caps for the people who gave up caffeine this morning and may be sleepy:)

 
 
 
 
 
 
 
 
Workout of the Day
Strength/Skill
Back Squat
5 sets of 3, 80% of 1RM

Conditioning
Death by DB Snatch
Perform one set of Alternating DB Snatch, 50/30
1 minute do Left, Right
2 minute do L, R, L, R
3 minute do L,R,L,R, L,R
Keep going up until you cannot complete the required reps in a round